(703) 266-0118 donnys@thenzone.com

Strength:
8:00 EMOM
Snatch Shrug (1x) / Snatch Pull (1x) / Snatch (1x)
*Start at 70% of your snatch, progress as necessary

Metcon:
1000m Row
5 Hang Snatches (95/65)
800m Row
10 Hang Snatches (95/65)
400m Row
15 Hang Snatches (95/65)
200m Row

Core / Accessory:
Reverse Hypers 3×12
KB Wrist Curls – 3×10 (Palms Facing down / Palms Facing up)